Warm-up: 4 Corners 2x around >10 Front Squat, 10 KB Swings, 10 Medball Cleans, 10 Groiners . Dynamic Stretch
Squat Clean Examples
Power Clean Examples
Strength: Squat Clean*/Power Clean
2+2 EMOM 8 Min.
L1: 40% to 80%
L2: Minus 10%
L3: WAW
WOD: SHOW UP BLOW UP
For Time:
10 HSPU
30 Squat Clean 95/65
50 Calorie Row
30 Power Clean
10 HSPU
Icing: Muscle Up Skill Work
10 MU if you have them.